Looking for some friendly advice

yaba77

Ok so sorry if this sounds dumb but I've really never watched what I've eaten before.

So after about a month using MFP and the calorie goal it gave me (set to sedentary think it was 1900).I very rarely ate my workout calories back, bad I know but I workout after work and trying to stuff all that in at dinner was not gonna happen. I was really getting famished and irritable so I've switched to TDEE -25% including my 3-5 hours of exercise a week and the wife and I are working to follow the 40-30-30 plan. Figured this would make it easier for me to spread out the calories and not have to worry about "eating back". I used http://scoobysworkshop.com/calorie-calculator/ to figure this out and it has me at 2995 calories a day. Mind you I'm 290 and I understood my calories would be high but my problem is I just can't see to eat that much, I've been averaging 1700+/- a day and I'm honestly not hungry most of the time (and usually feel stuffed after lunch). Some days I'm hungrier than "usual" and I do eat when that happens, I've switched all my snacks to fruit or plain almonds maybe I should go a little heavier? I drink 32-64 oz of water during a work day. Is my body just in shock mode from the changes and my appetite will come back?

Honestly I feel great 90% of the time, I do know I need to add something between my lunch and workout (open to suggestions) on the days I go to the gym, last 2 workouts I could tell I was running on E (I eat dinner after i leave the gym)

Any advice would be welcome again I apologize for my lack of knowledge. My diary is now set to public.

Scrimples

If you are concerned about the amount of calories you are eating being too low vs the amount MFP tells you the best place to go is to your doctor or a nutritionist that can more appropriately gauge you, your body, and your health history. If you are determined to get more caloric bang for less input in some healthier ways try eating more nuts, adding in avocado, and cooking in coconut oil. If you can't eat more, but you need more calories go for ones that have some sort of health benefit. Instead of white fish try salmon. Don't dress your salad with fat free bottled dressing use good olive oil and vinegar. Those sorts of things.

yaba77

hmmm avocado? I've actually never eaten that unless it was made into a spicy guacamole didn't know it was useful in any other way lol

Topher1978

The 2900 sounds high to me. How tall are you? Also, you do not have to wait to "eat back" your calories. If you know what your workout is gong to consist of, you can eat those calories throughout the day rather than after you work out. If you are worried about not getting to your planned workout, you can log your workouts a day late, and then "eat back" those calories the following day. Just a thought...

yaba77

I'm 5' 10", i've been trying to feel out how many calories I'm going to burn in a given night depending on what machine i use my cardio ranges between 300-500 calories and I'm finally getting a good handle on it.

Rosytakesoff

I recommend having your metabolic rate tested. I yo yo dieted for years and my metabolism still isnt up to snuff. I also think it is easy to overestimate the number of calories burned.

yaba77

sorry for another stupid question but who would i seek out to have my metabolic rate tested? just my family doc? n how do they even test that lol

Topher1978

I have found that the MFP calculations work phenomanally well for me. I set myself as sedentary, and I eat back my workout calories... unless I go hiking and burn like 4000-5000. Then I will not eat the all back. As for myself, I would just log my evening exercises and eat the calories the following day to make sure that I did not mess up. Play around a bit with it. You will settle into the thing that works for you!

BarackMeLikeAHurricane

You could try drinking smoothies and protein shakes to increase your intake. You could even blend some fruit, ice, and protein powder together to make a protein smoothie. Eat bananas with peanut butter, full fat dairy, nuts, and things like that. There are plenty of healthy ways to increase your calories.